Apples are arguably the best fruit for health and wellness. This highly nutritional fruit will increase weight loss, reduce signs of ageing and ward off diseases like cancer, Alzheimer’s and diabetes!
An apple a day keeps the doctor away, or so says the old wives’ tale. It turns out, like always, the wives were right! Apples have a multitude of health benefits, in fact researchers have described them as a “miracle fruit”. This everyday fruit is an unsung hero that will make you lose weight, look younger and ward off all sorts of diseases
To start your lesson at the apple academy of good health, here are some important fast facts:
- A medium apple is approximately 95 calories, 25g of carbohydrates and 4g of fibre.
- One apple is equal to 1.5 cups of fruit.
- Apples are good sources of Vitamin C, Potassium, Vitamin K.
- You will also find apples contain magnesium, copper and vitamins A, E, B1, B2 and B6.
- Eat apples with the skin on as it contains half the fibre content and lots of antioxidants.
Discover the full extent of this fruit’s superpowers in this list of reasons to eat more apples!
Apples keep your heart healthy
Apples work wonders for your ticker! The Women’s Health Study surveyed nearly 40,000 women over seven years and found that those who ate apples had up to 22 per cent reduced risk of cardiovascular disease [1].
What’s more, eating apples reduces the risk of high blood pressure and the high fibre content lowers bad cholesterol and increases good cholesterol. One study found that middle-aged people eating an apple a day for four weeks led to a 40 per cent drop in bad cholesterol [2]!
Apples aid digestion
The fibre in apples stimulates the release of gastric and digestive juices. This ensures smooth bowel movements and the prevention of constipation, diarrhoea and IBS.
Apples for dental care
The act of eating an apple cleans your teeth and gums and it also has antibacterial properties. Crunching down on an apple also stimulated saliva production which in turn protects your teeth from decay.
Apples reduce your risk of stroke
A Dutch study of 20,000 people has found that eating apples lowers your risk of stroke by 52 per cent! This is because white fruits like apples and pears are high in dietary fibre and a flavonoid called quercetin [3].
Apples help treat anaemia
Apples are also a rich source of iron. They increase your red blood cell count, improve circulation and organ function
Apples give you better cognitive function
Ingesting apples increases your brain’s acetylcholine levels and consequently aids concentration, problem-solving, and memory.
Apples lower your risk of brain disease
Four large studies presented at the Alzheimer’s Association’s International Conference in 2017 reveals that plant-based diets may prevent dementia. The phytonutrient compounds in apples have antioxidant effects which help to reduce Alzheimer’s diseases [4]. Apples also halt the breakdown of dopamine-producing nerve cells, which can lead to Parkinson’s [5].
Apples are a great prebiotic
Pectin in apples acts like a probiotic and improves good bacteria in the gut. This kick-starts your metabolism, eliminates bad bacteria and maximises the absorptions of nutrients.
Apples cause weight loss
Apples are low in calories and high in fibre and water which increases satiety and reduces overeating. One study published in Food Chemistry suggests that Granny Smith apples have fewer carbs and more nondigestible compounds than Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious [6]. These compounds help you feel full and cause healthy gut bacteria which is linked to obesity.
Apples improve hair and skin
Apples have a wealth of powerful antioxidants to counteract the damage done by free radicals – the nasty things that cause signs of premature ageing and pigmentation. In fact, the super fruit is ranked second only to berries in levels of antioxidants!
When applied topically, apple paste stimulates circulation and cell renewal, combats acne for glowing skin. Apple juice can even be used as a hair conditioner or dandruff treatment!
Apples prevent type 2 diabetes
One study of 38,000 healthy women has found those who eat an apple a day have a 28 per cent lower risk of type 2 diabetes than the non-apple eaters [7]. This is thanks to the fruit’s fibre and flavonoids.
Apples fight cancer
This is an extremely delicate topic, but studies have found that eating apples daily can lower the risk of cancer of the lung, prostate, liver, colon and breast. In layman’s terms, apple peel contains potent antioxidants and triterpenoids that stop the growth of cancer cells.
Apples boost your immune system
Apple skin contains an antioxidant called quercetin which boosts your body’s immune function, especially during times of stress.
Apples help asthma sufferers
Apples are also a natural treatment for asthma due to the anti-inflammatory properties of quercetin. [8]. This protects the lungs from oxidative damage and improves immune function.
Apples give you strong bones
Three fancy-named compounds: kaempferol, quercetin, and myricetin are found in the fruit. They are responsible for reducing inflammatory conditions like arthritis and gout. Eating fruit can also improve bone density and calcium as you age.
Apples are a good way to detox
An apple is the best cure for a big weekend because the fibre, vitamin and minerals will flush out toxins in the liver.
Other health benefits of apples
There are just too many benefits to list! Apples also play a part in preventing gallstones, treating and preventing haemorrhoids, preventing cataracts, improving vision and protecting the stomach lining from adverse effects of painkillers and drugs.
As it turns out, apples are severely underrated! Go grab a bag of Granny Smiths and start eating your way to better health!
- Sesso H, Gaziano JM, Liu S, Buring J. Flavonoid intake and risk of cardiovascular disease in women. Am J Clin Nutr. 2003;77:1400-1408. https://www.ncbi.nlm.nih.gov/pubmed/12791616
- Zhao S., Bomser J., Joseph E. L., DiSilvestro R. A. Intakes of apples or apple polyphenols decease plasma values for oxidized low-density lipoprotein/beta2-glycoprotein I complex. Journal of Functional Foods. 2013;5(1):493–497. http://dx.doi.org/10.1016/j.jff.2012.08.01
- Linda M. Oude Griep, W. M. Monique Verschuren, Daan Kromhout, Marga C. Ocké, Johanna M. Geleijnse. Colors of Fruit and Vegetables and 10-Year Incidence of Stroke. Stroke, 2011; http://dx.doi.org/10.1161/STROKEAHA.110.611152
- Patrizia Iacopini, Fabiano Camangi, Agostino Stefani, Luca Sebastiani, Antiradical potential of ancient Italian apple varieties of Malus×domestica Borkh. in a peroxynitrite-induced oxidative process. Journal of Food Composition and Analysis. Volume 23, Issue 6. 2010; 518-524, https://doi.org/10.1016/j.jfca.2009.05.004
- Wu, T. , Liao, J. , Hsu, F. , Wu, H. , Shen, C. , Yuann, J. P. And Chen, S., Grape Seed Proanthocyanidin Extract Chelates Iron And Attenuates The Toxic Effects Of 6‐Hydroxydopamine: Implications For Parkinson’s Disease. Journal Of Food Biochemistry, 34. 2010; 244-262. https://doi.org/10.1111/j.1745-4514.2009.00276.x
- Luis Condezo-Hoyos, Indira P. Mohanty, Giuliana D. Noratto. Assessing non-digestible compounds in apple cultivars and their potential as modulators of obese faecal microbiota in vitro. Food Chemistry, 2014; 161: 208 http://dx.doi.org/10.1016/j.foodchem.2014.03.122
- Song Y, Manson JE, Buring JE, Sesso HD, Liu S. Associations of dietary flavonoids with risk of type 2 diabetes, and markers of insulin resistance and systemic inflammation in women: a prospective study and cross-sectional analysis. J Am Coll Nutr. 2005 Oct;24(5):376-84. https://www.ncbi.nlm.nih.gov/pubmed/16192263
- Berenike A. Stracket, Corinna E. Rüfert, Franco P. Weibels, Achim Bubt and Bernhard Watzlt. Three-Year Comparison of the Polyphenol Contents and Antioxidant Capacities in Organically and Conventionally Produced Apples (Malus domestica Bork. Cultivar `Golden Delicious’). American Chemical Society. Agric. Food Chem., 57 (11), 2009; 4598–4605 https://doi.org/10.1021/jf803961f
